Search found 450 matches

by sander
Wed Sep 11, 2013 10:41 am
Forum: Free Spirits forum
Topic: October 2013 - celebrating the life of Gaye McOnie
Replies: 143
Views: 14636

Re: October 2013 - celebrating the life of Gaye McOnie

Not sure if I can add myself to the list. If there's another way to get on the lest let me know. Made a note in my calendar to row the exact distance on that day. 1 = Dave McOnie (Kiwican) 2= commodore Ann 3 = Peter S :oops: 4 = webberg 5 = Bill Wright 6 = Kathryn Hewitt 7 = Jason Hewitt 8= Alan Wis...
by sander
Mon Aug 05, 2013 3:38 pm
Forum: Free Spirits forum
Topic: Aug CTC 8x500 2r
Replies: 57
Views: 5921

Re: Aug CTC 8x500 2r

Workout Summary - aug 05, yyyy --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max- --|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR-- --|04000|14:00.5|01:45.1|301.8|25.0|062.0|164.0 Workout Details #-|EDist|-Etime-|-SPace-|Watts|SPM-|AvgHR|MaxHR|Comments 01|00500|01:52.0|01:52.0|248.9|20.4|000.0|000.0| 02...
by sander
Wed Jul 17, 2013 5:40 pm
Forum: Free Spirits forum
Topic: July CTC: 2 minutes at 20spm or less...
Replies: 44
Views: 4597

Re: July CTC: 2 minutes at 20spm or less...

My one and only try at this this month. Too much OTW to do.

542m - 1:50.6 - 19.5spm according to RowPro but I did exactly 40 strokes.

Then I did another seven 2 minute intervals at 2 minutes rest. Free rating.
by sander
Sun Jun 02, 2013 1:12 pm
Forum: Free Spirits forum
Topic: June CTC: "Half a Pyramid"
Replies: 62
Views: 6370

Re: June CTC: "Half a Pyramid"

Workout Summary - jun 02, yyyy --|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max- --|-Time--|-Pace--|Watts|SPM-|-HR--|-HR-- --|19:44.9|01:47.7|280.0|31.2|173.6|182.0 Workout Details #-|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|Comments 01|03:30.2|01:45.1|301.6|31.1|169.2|181.0| 02|03:13.6|01:47.6|281.2|31.3|17...
by sander
Tue May 21, 2013 10:40 am
Forum: Free Spirits forum
Topic: May CTC: 5555m
Replies: 56
Views: 4775

Re: May CTC: 5555m

Did it last Sunday. Nice distance although I slightly prefer to keep these middle distances at round nrs (5k, 6k, ...)
by sander
Tue Apr 30, 2013 7:08 pm
Forum: Free Spirits forum
Topic: April CTC: 639m.
Replies: 45
Views: 3871

Re: April CTC: 639m.

Having been ill for a big part of April, then on a business trip, I had no idea where I would stand. So I tried to average 1:36 and failed. With 250m to go my splits started to sink rapidly and had to fight real hard to keep the average under 1:38, which was my reserve goal. Ended up in 2:05.0, a 1:...
by sander
Mon Feb 18, 2013 8:58 pm
Forum: Free Spirits forum
Topic: February CTC - 30 minutes
Replies: 134
Views: 7233

Re: February CTC - 30 minutes

Did a 2x30 row today and posted one of them as a CTC effort. 7558m. Planning to do a 77xx later this month. I am back and managed 7852m. Plan was to row 12 minutes at 1:56, then 18 down to 9 in 1:55, 9 to 4:30 in 1:54, then a final 100 stroke push. I constantly rowed ahead of the plan but the final...
by sander
Thu Feb 07, 2013 9:54 pm
Forum: Free Spirits forum
Topic: February CTC - 30 minutes
Replies: 134
Views: 7233

Re: February CTC - 30 minutes

Did a 2x30 row today and posted one of them as a CTC effort. 7558m. Planning to do a 77xx later this month.
by sander
Fri Jan 04, 2013 6:17 pm
Forum: Free Spirits forum
Topic: CTC - January 2013
Replies: 69
Views: 3307

Re: CTC - January 2013

Did this one in the middle of a weights training. Certainly not a max effort and I refuse to increase SPM to get any bonus meters (well I did it in 26spm in the end). Reached 4431m + 2x7 = 4445m. Accidentally put 4444m on the website and I don't want to correct it. I did use the single 17min split s...
by sander
Wed Dec 26, 2012 11:56 am
Forum: Free Spirits forum
Topic: December CTC, 10x1'r1'
Replies: 68
Views: 4132

Re: December CTC, 10x1'r1'

First and final attempt for me. Not in my usual habitat, but went to the neighborhood gym with my wife and did this next to ladies gently walking on the treadmill. I hope they didn't mind my hard breathing. Plan was 1:40 with an escape door to 1:42. Should get me in boat 2. #1 298 1:40.7 easy start ...
by sander
Tue Nov 06, 2012 8:28 pm
Forum: Free Spirits forum
Topic: November CTC, 12 minutes
Replies: 72
Views: 4218

Re: November CTC, 12 minutes

And the LWT battle commences too. First go today and managed to displace Grobi (although I know his wasn't an all out attempt being pro-rated from 6344m). 3220m - 1:51.8 average (Strider and Paul G very temporarily relegated a couple of places too). Struggling for speed (or any) form right now afte...
by sander
Mon Oct 08, 2012 5:56 am
Forum: Free Spirits forum
Topic: October CTC, 500, 500, 1000, 500, 500 2r 120df
Replies: 113
Views: 5508

Re: October CTC, 500, 500, 1000, 500, 500 2r 120df

Lung capacity still not at 100% and yesterdays's 1k SB was still heavy in my legs but this week is going to be difficult to find time to have a go and Grimsby is hurtling over the horizon so I figured I'd better put a marker down. Tell you what - 120 drag - is a DRAG!! It felt really heavy :( 1:47....
by sander
Thu May 17, 2012 7:31 pm
Forum: Free Spirits forum
Topic: May CTC
Replies: 33
Views: 1849

Re: May CTC

I improved my score. Last time was 1164m, now it is 1186m. distance split spm 631 01:35.1 38 562 01:46.8 31 562 01:46.8 31 561 01:47.0 31 560 01:47.1 32 555 01:48.1 31 555 01:48.1 31 556 01:47.9 33 Fastest interval went from 616m to 631m and slowest from 548m to 555m. I tried to keep 562m but failed...
by sander
Thu May 03, 2012 8:14 pm
Forum: Free Spirits forum
Topic: May CTC
Replies: 33
Views: 1849

Re: May CTC

1) 02:00.0 616 01:37.4 37 379 Dead, but keep rowing in the pause, to drain the poison from the muscles. A bit disappointed with the split. 2) 02:00.0 548 01:49.5 29 267 Flat row, keeping the split under 1:50. 3) 02:00.0 549 01:49.3 29 268 Entering the long tunnel 4) 02:00.0 549 01:49.3 29 268 .... 5...
by sander
Thu May 03, 2012 6:18 am
Forum: Free Spirits forum
Topic: May CTC
Replies: 33
Views: 1849

Re: May CTC

First go today. Decided on a conservative pace for the first seven intervals of about 2:00, and then see what was left for no. 8, as I didn't want to run out of energy for/hd on the last one. Warm up was Mat-style (mowed the grass) plus a couple of 2k's with power bursts in the second one. The firs...
by sander
Tue Apr 10, 2012 7:59 pm
Forum: Free Spirits forum
Topic: April CTC: 1 minute
Replies: 103
Views: 4246

Re: April CTC: 1 minute

337m at 44spm. Second attempt. Very long second 30 seconds.
by sander
Sat Feb 04, 2012 6:58 pm
Forum: Free Spirits forum
Topic: February CTC
Replies: 45
Views: 2446

Re: February CTC

I'm with Paul and Greg all the way. 5 x 1500 on Thursday and (obviously somewhat stupidly) decided to try this today. Reps 1&2 not so bad. Rep 3 - arrrgh. Rep 4 & 5 truly horrific and positive splits. 26:21.3 total - 1:52.2 average split. Had a shower and passed out on the sofa not long aft...
by sander
Sun Jan 22, 2012 2:52 pm
Forum: Free Spirits forum
Topic: January CTC
Replies: 40
Views: 3323

Re: January CTC

I see your 1:49.7 SJRoos - and raise you a 1:49.5 Average :twisted: Second pain fest attempt and managed to improve to 19:51.9 (beating all my previous reps but the last one - which was a bit desperate I must say) So I raise you a 1:48.7 average. Your turn. :twisted: 1) 1:48.9 2) 1:49.2 3) 1:48.8 4...
by sander
Wed Jan 18, 2012 9:40 pm
Forum: Free Spirits forum
Topic: January CTC
Replies: 40
Views: 3323

Re: January CTC

I see your 1:49.7 SJRoos - and raise you a 1:49.5 Average :twisted: Second pain fest attempt and managed to improve to 19:51.9 (beating all my previous reps but the last one - which was a bit desperate I must say) So I just noticed. Well done. =D> I had other plans but I might have to try another o...
by sander
Sun Jan 15, 2012 6:22 pm
Forum: Free Spirits forum
Topic: January CTC
Replies: 40
Views: 3323

Re: January CTC

Did it yesterday in 1:49.7. Still tired from my 50km xc ski run (at least I have an excuse). I didn't move FS II boat one place, just managed to bump David Plumb to FS III (sorry). On a PM2 I did 70sec rest intervals. I might do another attempt later with the 1 big rest after the 4th interval.
by sander
Fri Dec 09, 2011 2:07 pm
Forum: Free Spirits forum
Topic: December CTC
Replies: 69
Views: 3500

Re: December CTC

I tried the challenge again after a couple of months of absence. In the summer, my OTW rowing has the highest priority. This December challenge fitted well into my training plans. My plan was 2k in 1:53, 1.5k in 1:51, 1k in 1:49 and 500m in 1:47. Result # time distance avg split 1 7:29.60 2000 1:52....
by sander
Mon Apr 04, 2011 6:26 pm
Forum: Free Spirits forum
Topic: April CTC
Replies: 52
Views: 2120

Re: April CTC

Sterling performance on the CTC Sander =D> That final interval sounded tough :~c Welcome to the team too - great to have you on board :fsbgrin: Thanks all for the encouragement. It was very painful, that last interval. Even the rolling start didn't help. Normally, the rolling start gives you some g...
by sander
Mon Apr 04, 2011 3:54 pm
Forum: Free Spirits forum
Topic: April CTC
Replies: 52
Views: 2120

Re: April CTC

Wolfmiester wrote:Hey, well done sander (both on the time and the 1st post :wink: ) 8) =D>
Thanks. I hope the info helps the others. For me, it looks like just slightly faster than 2k speed is what I need to shoot for.
by sander
Mon Apr 04, 2011 6:41 am
Forum: Free Spirits forum
Topic: April CTC
Replies: 52
Views: 2120

Re: April CTC

#1: 3:28.0 (1:44.00)
#2: 3:27.9 (1:43.95)
#3: 3:29.6 (1:44.80) <=== slowest

Original goal was to do 1:43 but during the first rep I noticed that that would be too ambitious. Second interval went smoothly under 3:28 but the last interval was terrible, struggling the entire distance.